Sources of omega 3
Foods rich omega 3 fatty acids
Try eating more sources of omega 3 fatty acids. In fact, 60% of people in the Western world are believed to be deficient. The ratio of omega 3 to omega 6's we take is out of whack.
Some respected natural health experts argue that an optimal ratio should be about 1:1 of omega 6 intake to omega 3. However, most of us are consuming a 20:1 ratio -- 20 parts omega 6 to omega 3! Some of us are even up to 50:1 ratio.
These experts aruge that this is leading to many diseases we face, including heart disease.
So, the advice is twofold: eat more foods rich in omega 3 fatty acids and reduce your sources of omega 6 fatty acids.
Let's talk about the omega 6's first.
Reduce your intake of: cereals, the majority of vegetable oils (corn, safflower, sunflower, canola oil), eliminate margarine completely, reduce intake of grains, and fried foods and doughs.
Best Sources of Omega 3
Foods rich in omega 3 fatty acids:
- flaxseeds
- squash
- collard greens
- nuts -- especially almonds and walnuts
- broccoli and cauliflower
- leafy greens such as spinach
- brussel sprouts
- cabbage
- eggs -- omega 3 eggs. Look for ones that specify high omega 3 content.
- seafoods and fish -- especially scallops, tuna, halibut.
Fish is by far the best source of omega 3 fats.
However, due to contamination issues from pollution (mercury, PCB's, etc), you should try to reduce how much fish you eat and substitute it for high quality, purified fish oil capsules.
Look to buy only molecularly distilled, pharmaceutical grade fish oil. Molecular distillation is the process by which fish oil is purifed and the toxins are removed, leaving the pure omega 3 fatty acids we all need.
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